Programmes of that day
Monday 12 March 2018
Mareeba WOD
Tuesday 13 March 2018Warm up
300m Run (Slow)
30 Ring rows
30 glute bridges
30Sec plank
300m Row (medium)
20m Sampson stretch
20 Banded Pull aparts
20m single leg hops
300m row (fast)
MCT 45
Accessory
x3
45 sec wall sit
20 banded Good mornings
Conditioning
For Time:
100-80-60-40-20: skips
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts
MCT Bootcamp
Conditioning
In pairs complete:
1,800m Row
20 Sandbag cleans and press
1,200m Row
20 Sandbag cleans and press
600m Row
20 Sandbag cleans and press
Tabata Hollow hold
MCT FightFit
Midline
30sec plank
300m Sprint
Rest 30 sec
Skills
Kicking
Conditioning
5 Rounds
1min on
30secs off
4Rounds
1:30min on
30 secs off
